Ultimate/Disc Golf

Essential Questions

• What are the keys to throwing a disc on target?

• What's the trade off between power and accuracy?

• What character traits do you want to see from your opponents?

• Why is it important to find physical activity that helps you compete, express yourself, and have fun?

Ultimate Rules

• No-Contact – Physical contact, hard defense, picks, hacking, offensive charges, and screens are prohibited; 1 minute penalty time-out fouls result from such contact. Give everyone an arm's length of space at all times.

• Movement – The disc is advanced by passing to teammates. Players cannot run with the disc in their hand. 

• Scoring – A point is scored when a pass is caught in the opponent’s end zone. 

• Turnovers – Any incomplete pass (e.g., drop, block, interception, out-of-bounds, contact foul) results in immediate turnover to the other team. 

• Fouls – Contact that affects the play is a foul. If the fouled player retains possession, play continues and the offender has a 1 minute penalty time-out; otherwise, the play is redone. 

• Quick Restarts – A player may not hold the disc for more than 10 seconds or a turnover occurs. The 10 second stall count and turnover process ensure fast-paced and continuous play.  If stalling is happening, count all 10 seconds out loud before calling for a turnover.

• Self-Officiating – Players call their own fouls and line violations, resolving disputes through communication and the Spirit of the G 

Disc Golf Rules

• Tee Off – Each hole starts with a throw from the tee area.

• Lie – After the tee shot, the next throw is made from where the disc landed. Your “lie” is marked just in front of the disc.

• Order of Play – The player farthest from the basket always throws first.

• Fairway Throws – Must be made from directly behind the lie. A run-up and follow-through are allowed unless within 10 yards of the basket.

• Putting – Inside 10 yards, players must demonstrate balance (no falling forward past the lie until the disc comes to rest).

• Completion of Hole – A hole is finished when the disc comes to rest in the basket or chains.

• Out of Bounds (OB) – If a disc lands OB (water, roads, marked areas), play continues from the point it crossed into OB, with a one-throw penalty.

• Scoring – Count each throw plus penalty strokes. Lowest total score after all holes wins.

• Courtesy – Players must not distract others, must maintain pace of play, and should help find lost discs.

Types of Ultimate Throws

• Backhand (normal)– Hold the disc with your thumb on top and fingers curled under the rim. Step across your body and swing your arm across your torso, snapping your wrist on release to keep the disc flat.

• Forehand Flick – Grip the disc with your index and middle fingers against the inside rim and your thumb on top. Step out to the side and use a quick wrist snap to flick the disc forward with spin.

• Hammer – Use a forehand grip, bring the disc overhead, and tilt it at about a 45° angle. Release with a strong wrist snap so the disc flips upside down and glides forward.

• Captain America – Hold the disc flat against your forearm like a shield with your thumb on top. Push it forward from your chest, keeping the disc level, so it flies straight with power.

• Chicken-Wing – Grip the disc like a backhand but keep your elbow bent and lifted out to the side. Extend your arm forward while snapping your wrist, creating spin from an outward motion. 

How to throw a Disc Golf disc

• Stance & Grip – Line up sideways to the target, hold the disc firmly with your thumb on top and fingers under the rim.

• Reach Back – Extend your throwing arm straight back while keeping your shoulders turned.

• Plant & Shift – Step forward with your lead foot and shift your weight from your back leg to your front leg.

• Pull Through – Drive your arm straight across your chest in a flat line toward the target.

• Snap & Follow – Snap your wrist on release to add spin, then let your arm follow through naturally.

FST Movement Prep Options

#1

• Dynamics: high knees, butt kicks, arm circles, inch worms, alternating toe touch, jog, broad jumps

• WOD: 2 sets of 30 seconds 

  • squat

  • hip hinge

  • superman lat pulls

• Squat Refresher, Form Check

  • Heels are glues to the floor

  • Sit back and tap the box, so your body looks like a lightning bolt from the side (lower leg, upper leg, torso)

  • Break the imaginary band around your knees

  • Show off the logo on your shirt

#2

• Dynamics: high knees, butt kicks, arm circles, inch worms, alternating toe touch, jog, broad jumps

• WOD: 2 sets of 30 seconds 

  • push-up

  • plank (high > forearm > forearm w/ pull)

  • broad jumps 

#3

• Dynamics: high knees, butt kicks, arm circles, inch worms, alternating toe touch, jog, broad jumps

• WOD: 2 sets of 30 seconds 

  • push-up

  • plank (high > forearm > forearm w/ pull)

  • broad jumps 

Resources

• Disc Golf Locations

• Mr. Hartstein

• Ultimate Rules